Bring on the ’Bells!

Ignite

Prepare class for the physiological demands of kettlebell training.

Group fitness instructors are continually trying to spark interest. We try new sequences, different teaching methods and the latest equipment to keep workouts fresh. The rise in popularity of kettlebell training is no surprise: packing a time-efficient, metabolic punch, it’s a great tool for all-around fitness. Program kettlebell training as a standalone group class or integrate it into pre-existing formats for variety and intensity. Regardless of which option you choose, get the proper training and always lead a safe and effective warm-up.

Put safety and injury prevention first. Make sure the training surface is flat, the area is clear and you have ample space between participants. Always use common sense and good judgment.

Considerations

The overall purpose of a kettlebell warm-up is to ready the physical body and to focus the mind for the workout ahead. It’s important to prepare joints, warm connective tissue and increase blood flow to muscles so the body is adequately prepared for explosive movements. Before even touching the kettlebell, move the neck, shoulders, wrists, back, hips, knees and ankles through full range of motion. Then perform a few exercises with a light kettlebell. This will show participants how to move efficiently while getting a feel for proper grip and handling. You might also take your class through “empty sets,” using full range of motion but without a kettlebell. Practicing swings, squats, deadlifts, cleans and snatches wakes up the neurological system.

The Sequence

Perform the following without the kettlebell. Do all these movements while standing.